Restless leg syndrome (RLS) is a disorder of the nervous system that causes the overwhelming urge to move your legs. It’s often accompanied by pain, throbbing, or other unpleasant sensations. Symptoms often increase when you’re inactive, like when you’re sitting or lying down. Restless leg syndrome can be extremely disruptive to sleep.

Magnesium is a natural mineral that our bodies need to function properly. It plays a role in regulating different biochemical reactions in the body. This includes nerve and muscle function and a healthy immune system. Magnesium deficiency can cause problems with nerve impulse conduction, muscle contractions, and muscle cramps.

Early research suggests that certain cases of restless leg syndrome may be caused by a magnesium deficiency, and that magnesium supplements can reduce RLS symptoms. Magnesium is sometimes used as a natural or alternative remedy for RLS, especially when a deficiency is thought to contribute to the condition.

Researchers think that magnesium makes it easier for muscles to relax. This may be because of its calcium-blocking abilities, which help regulate the nerves and muscles instead of letting calcium “activate” the nerves. If magnesium is low, calcium isn’t blocked and nerves become overactive and trigger muscle contractions.

One study found that magnesium improved insomnia caused by RLS. An older study found that magnesium treatments provided relief as an alternative therapy for patients with mild or moderate RLS.

Getting more magnesium is an extremely effective treatment for RLS when magnesium deficiency is a contributing factor to the condition.

Magnesium is available in a number of different forms and doses. Magnesium oxide is most commonly available in oral supplements. For adolescent and adult men and women, daily doses of 270-350 mg are considered safe. Talk to a medical professional about the proper dosage for you.

Magnesium sulfate can be administered via IV, though the oral supplement would likely be used instead for treating RLS.

Foods with magnesium

You can add more magnesium-rich foods to your diet. Foods rich in magnesium include:

Magnesium is considered safe for most people to take. This is especially true for oral supplements and magnesium that’s obtained through food.

If you have any bleeding disorders, you should not take magnesium without consulting your doctor. Magnesium can slow blood clotting and can increase the risk of bleeding. You also shouldn’t take magnesium if you have any kidney disorders, including kidney failure.

Magnesium administered via an IV may not be safe for women who are pregnant or breastfeeding.